WOD Blog

Thu, Feb 7 2019

Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD!

Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION

LEVEL METHOD TESTING UPPER PUSH 2-7-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

ANNIE 03-20-26

LEVEL METHOD TESTING CORE ENDURANCE

WARM UP 2/7/19

SHRED 2/7/2019

Other Results

LEVEL METHOD TESTING UPPER PUSH 2-7-20

(Weight)
22 min timer (for upper pull and upper push)

A. Establish UPPER BODY PUSH LEVEL

You will either be performing incline push ups, TABATA push ups, strict press with DB's, Strict HSPU's, or a strict press with a barbell. For those that may be performing the strict press options, please weigh yourself before testing. Ask your coach for help determining what level might be an appropriate starting point for you.

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Thu,Sep12,2019 Thu,May16,2019 Thu,Feb7,2019

Today

All Time

1^st	87 Rx	Rachel T Thu, Feb 7, 2019
2^nd	75 Rx	Saori Thu, Feb 7, 2019
3^rd	Orange3 Rx	Katheryn Thu, Feb 7, 2019
1^st	157.5 Rx	Scott B Thu, Feb 7, 2019
2^nd	95# push press Rx	Derek N Thu, Feb 7, 2019
3^rd	12 Strict HSPU Rx	Nate D Thu, Feb 7, 2019

1^st	107 Rx	Kirklin Thu, Sep 12, 2019
2^nd	105 Rx	Janelle Fri, Feb 7, 2020
3^rd	95 Rx	Rachel T Wed, Oct 21, 2020
1^st	185 Rx	Bj Wed, Oct 21, 2020
2^nd	175 Rx	Conor T Wed, Oct 21, 2020 Ian Wed, Oct 21, 2020
3^rd	165 Rx	Derek M Wed, Jun 17, 2020

Jonathan K	4 strict Rx
Jessie	Yellow2 (1 push up.. PR@ 3? lol) Rx
Ryan Pow	5 strict purple level 2 Rx
Ian	Blue3 Rx
Diana W	blue Rx	pressed 70# , 0.58% bw
Derek N	95# push press Rx
Katheryn	Orange3 Rx
Saori	75 Rx	Purple - body w x .55 SP
Eric M	Purple 2 Rx
Kolton	Purple I Rx
Jonathan A	Purple Rx	10 HSPU
Bj	Orange1 Rx
Nate D	12 Strict HSPU Rx
Wesly	Blue Rx
Lacey	yellow 2 Rx
Grant H	9 strict Rx
Vince	Purple Rx	11 strict HSPU
Rachel T	87 Rx	BL2
Scott B	157.5 Rx

LEVEL METHOD TESTING UPPER PULL 2-7-20

(Weight)
22 minute timer (for upper pull and upper push)

Establish UPPER BODY PULL LEVEL

Look at the map by the computer screen. Work up to the highest color level you can achieve, then RECORD YOUR SCORE ON THE LEVEL METHOD APP!

Planned: Wed,Oct21,2020 Wed,Jun17,2020 Fri,Feb7,2020 Fri,Sep27,2019 Thu,Feb7,2019

Today

All Time

1^st	20.25 Rx	Saori Thu, Feb 7, 2019
2^nd	20 Rx	Rachel T Thu, Feb 7, 2019
3^rd	yellow 3 Rx	Lacey Thu, Feb 7, 2019
1^st	107 Rx	Grant H Thu, Feb 7, 2019
2^nd	105 Rx	Seth B Thu, Feb 7, 2019
3^rd	92# Rx	Nate D Thu, Feb 7, 2019

1^st	50 Rx	Janelle Fri, Feb 7, 2020
2^nd	30 Rx	Rachel T Fri, Feb 7, 2020
3^rd	26 Rx	Kirklin Fri, Feb 7, 2020
1^st	107 Rx	Grant H Thu, Feb 7, 2019
2^nd	105 Rx	Seth B Thu, Feb 7, 2019
3^rd	100# Rx	Derek M Wed, Jun 17, 2020

Jonathan K	53# kb Rx
Nick	Yellow Rx	III
Jessie	Yellow1 (2 sets 5 sec neg) Rx
Ryan Pow	75# purple 1 Rx
Ian	76# Purple 1 Rx
Diana W	yellow III Rx
Derek N	70# Rx	Purple 1
Katheryn	Orange1 Rx
Saori	20.25 Rx	Purple II body weight x .15
Seth B	105 Rx	Purple 1
Eric M	70# purple 2 Rx
Jonathan A	32.6# Blue 1 Rx
Bj	Y3 Rx
Nate D	92# Rx
Wesly	75 Rx	Purple
Lacey	yellow 3 Rx
Grant H	107 Rx
Vince	Blue 3 Rx	61 # (Body weight x .3 )
Rachel T	20 Rx	BL2
Todd N	63# Rx	Blue L3

ANNIE 03-20-26

(Time, Rx+, Rx2, Rx3)
ANNIE

50-40-30-20-10

Double Unders
Sit Ups (anchored)

GOAL: Sub 5, CAP 9 minutes.

Rx+: Sub 25-20-15-10-5 GHD Sit up, Or sub 5 ANNIE

Rx: As written

Rx2: Sub Singles x 2

Rx3: Sub Singles

MODWOD 1: Sub Plate Taps, 40-30-20-10 rep scheme

MODWOD 2: Sub Plate Taps, Assisted Sit Ups 30-20-10

Planned: Fri,Mar20,2026 Wed,May3,2023 Mon,Nov28,2022 Tue,Oct27,2020 Thu,Jun18,2020 Tue,Feb11,2020 Tue,Sep10,2019 Fri,May10,2019 Thu,Feb7,2019 Thu,Sep20,2018 Fri,Sep15,2017 Wed,Feb1,2017

Today

All Time

1^st	5:16 Rx	Saori Thu, Feb 7, 2019
2^nd	5:48 Rx	Alyssa C Thu, Feb 7, 2019
3^rd	8:16 Rx	Janelle Thu, Feb 7, 2019
1^st	5:21 Rx	Spencer Ch Thu, Feb 7, 2019
2^nd	5:29 Rx	Steve M Thu, Feb 7, 2019
3^rd	5:30 Rx	Nate D Thu, Feb 7, 2019

1^st	9:05 Rx+	Saori Wed, Aug 24, 2016
2^nd	5:36 Rx	Kirklin Tue, Oct 27, 2020
3^rd	5:40 Rx	Debora Wed, May 3, 2023
1^st	5:37 Rx+	Eric M Thu, Jun 18, 2020
2^nd	5:41 Rx+	Conor T Thu, Jun 18, 2020
3^rd	5:56 Rx+	Seth B Wed, Aug 24, 2016

Jonathan K	7:43 Rx
Nick	DNF Rx2	0 double unders
Ryan Pow	6:23 Rx	Purple II
Ian	yellow3	yellow3
Alyssa C	5:48 Rx
Steve M	5:29 Rx	Brown 2
Scott B	6:57 Rx	Purple I
Cherise	8:00	tabata bike, row
Derek N	7:42 Rx
Saori	5:16 Rx	I think it's my PR
Eric M	5:48 Rx	Brown 1
Spencer Ch	5:21 Rx	Brown II
Nate D	5:30 Rx
Bj	Y2 Rx2
Wesly	6:12 Rx	Purple 3
Grant H	6:00 Rx
Vince	7:35 Rx	Blue II
Rachel T	7:40	BL2
Todd N	8:10 Rx
Janelle	8:16 Rx

LEVEL METHOD TESTING CORE ENDURANCE

(Time, Rx2)
15 Minute Total Timer:

Part A. At this level we are testing core endurance via the benchmark ''Annie'' or a variation. Look at the map and assess where you are regarding Double Unders, Sit Up Endurance, and Strict KTE. If you already have checked off all three of those items practice TRIPLE UNDERS during this time!

Part B.

Based on where you fall for double unders, sit up endurance, and strict KTE select one of the following options.

Tabata Sit Ups(8 rounds 20 secs ON/10 secs OFF, all rounds before transitioning)
REST 1 min
Tabata Double Unders(8 rounds 20 secs ON/10 secs OFF)

If you checked off needed unbroken double unders: Perform the benchmark Annie.

Planned: Tue,Oct27,2020 Thu,Jun18,2020 Tue,Feb11,2020 Tue,Sep10,2019 Fri,May10,2019 Thu,Feb7,2019

Today

All Time

1^st	Orange 1 Rx	Katheryn Thu, Feb 7, 2019
2^nd	yellow 3 Rx	Lacey Thu, Feb 7, 2019
1^st	Yellow 1 Rx	Jonathan A Thu, Feb 7, 2019
2^nd	Y2 Rx	Bj Thu, Feb 7, 2019
3^rd	7:43 Rx	Jonathan K Thu, Feb 7, 2019

1^st	Orange 1 Rx	Katheryn Thu, Feb 7, 2019
2^nd	yellow 3 Rx	Lacey Thu, Feb 7, 2019
3^rd	Tabata10 Rx	Jayne Tue, Feb 11, 2020
1^st	Yellow 1 Rx	Jonathan A Thu, Feb 7, 2019
2^nd	Y2 Rx	Bj Thu, Feb 7, 2019
3^rd	56 Rx	Keith C Fri, May 10, 2019

Jonathan K	7:43 Rx
Nick	Yellow	II
Katheryn	Orange 1 Rx	still working on KTE (got 4 strict, the rest not quite touching arm)
Jonathan A	Yellow 1 Rx	3+ DU (PR) + 18 KTE
Bj	Y2 Rx
Lacey	yellow 3 Rx
Diana W	Tabata	20 sit-up yabata

WARM UP 2/7/19

(Check In)
FOAM ROLL- Calves, Lats, Traps, Front of Shoulder

Group Warm Up

3 mins to find Max Consecutive Double Unders
for Level Method
---------------------------------
Tabata Sit Up 4 of 8 rds(20 secs ON/10 secs OFF)
then
Thumbs Up-20 reps
Breaststrokes-10 reps
Scap Pulls-15 reps
Upper Push Test- Yellow or
Tabata 4 of 8 rds(20 secs ON/10 secs OFF)
---------------------------------
80 secs to Find Max Reps of Strict KTE (does not have to be consecutive)
---------------------------------
Begin Upper Pull and Upper Push

COOLDOWN

Rig Lat Stretch-1 min
Rig Chest Opener-1 min R/L
Rig Calf Stretch-1 min R/L

SHRED 2/7/2019

(Time)
WARM UP:
5 minute am rap
- 10/7 cal bike
- 10 banded good mornings
- 5 wall balls

- samson stretch
- spiderman to hammy
- pigeon stretch
- go over weighted sit up ( make sure that weight stays in contact with chest, or behind neck. Do not use as momentum to get off the ground)

WORKOUT: For Time
- 25 minute cap

wallball- 3-6-9-12-15-18-21-24
DB deadlift- 24-21-18-15-12-9-6-3 (70/53#)
*after each round, perform 15 weighted sit-ups

Jonathan K

Present Rx

Saori	SL9 OPTIONAL WORKOUT	40:00 Rx	OHS, HSPU, Interval Bike, ROM
Saori	Front Squat Max	215 Rx	2^nd
Ryan Pow	Back Squat Max	385 Rx
Ryan Pow	Snatch Max	200 Rx
Bill	SL9 OPTIONAL WORKOUT	40 minutes Rx	20 minutes on bike machine; 20 minutes: Chest fly w/machine, 50# DB row, 35# DB seated strict press, SU,
Rachel T	Shoulder Press Max	97 Rx	6^th
Laura E	SL9 OPTIONAL WORKOUT	1 hr weightlifting Rx
Rachel T	SL9 OPTIONAL WORKOUT	1 hour Rx	Bench/ deadlift / squat
Rachel T	(OPTIONAL) ASSISTANCE WORK	1:00:00 Rx	B/DL/s /pu
Bj	SL9 OPTIONAL WORKOUT	30 min Rx	Row, dead lift,

WOD Blog

Thu, Feb 7 2019

LEVEL METHOD TESTING UPPER PUSH 2-7-20

LEVEL METHOD TESTING UPPER PULL 2-7-20

ANNIE 03-20-26

LEVEL METHOD TESTING CORE ENDURANCE

WARM UP 2/7/19

SHRED 2/7/2019

5.0

Brian Young

lizzy matthews

Amber Wardrop

Wes

Sean hanson